ProLine Sports, Nutrition and Equipment Blog

Test Ride: Carbon Clinchers, Bontrager Aeolus 5.0

It's been a couple weeks since my last post. Life has gotten pretty busy. Working at the bike shop, doing some design, taking care of our baby and my wife working lots of hours. As well as all of the training I've been trying to fit in.

But recently I came across a pair of carbon clinchers from the bike shop that were demos I was able to get for a pretty good price. I'm not willing to share, however. But I was able to get my hands on a pair of Bontrager Aeolus 5.0's and finally got out on them a couple days ago. I had never ridden with rims that had any depth, so I made sure there was a bit of a breeze that I could get a true feeling for them on.

After work and mowing the lawn, I got out and hit the road pretty hard. I wanted to see how they felt through some of the rough patches near my house as well as down some good straights going with, against and having the wind coming in sideways. There was probably an average of 10-15mph wind coming out of the S, SW or so, with some 25-30mph gusts. Perfect to get a good feeling of what happens with varying winds.

The 5.0's are Bontrager's 50 mm depth rims, and these are a couple years old, so they still have the aluminum alloy rim, making me be able to still run standard brakes rather having to get a separate set of carbon cork brakes needed for most newer rims made of all carbon on the rims for some weight savings.

Right off the bat I could feel a more responsiveness out of the wheels than the stock Shimano R500s that came on my Orbea ora. Besides the fact that the bike is responsive due to the stiffness of carbon, having the wheels with carbon also give an even overall stiffer feel of the bike.

Another cool thing about carbon wheels is the sound. The give off quite a different sound than stock wheels. There's a cool hollow humming sound. One of those sounds that I was used to hearing as better riders would catch me. I could hear the humming come along and watch them go.

 So back to the performance. It's hard to say how much faster the wheels possibly made me. Especially after just one ride and not a true time trial or race effort. I stopped a few times to sort out where I wanted to go and search for some hills. I wanted to remember what it feels like to climb on the tri bike with a 2x10 setup and only up to a 25 cog in the back. So not a whole lot of climbing gear to work with. But a lot of fire power to gun the flats.

I hit a few patches with sidewinds and could definitely feel the depth of the wheel taking it's toll. Nothing I couldn't handle, but compared to a standard rim depth, this was a significant difference. I found myself leaning into the wind a bit more. Which in turn did make handling the gusts a little more difficult, but i nthe overall, it was a much cleaner ride than I expected.

 

-Dave

First Race in the Books

It was kind of a last minute decision. Deciding if forking over $40 for a race was a little tougher a decision than I planned on. Having a few financial things come up over the past couple weeks has put a hinder on some bigger plans I've had this year, but that's ok. There are plenty of local races I can get into. Like this one!

The Lake Monona 20k, taking place in my own backyard. Literally. It's less than a half mile walk to the start from my front door, so there was really no reason not to do it. My wife and I went back and forth with her doing the 5k of the race with our baby girl in a stroller. But we came to the last minute decision that she shouldn't with the possibility of rain, we didn't want to waste our money if it was raining and we don't have a water proof stroller quite yet.

So needless to say, my buildup to race day wasn't supreme. I wasn't in any sort of taper mode, so I decided to use it as a long tempo day and see what my legs had in store for me after a pretty good week of training already.

The weather was consistently changing and I kept wondering who was going to show up to the race should it stay sour. But when I woke up this morning, the clouds were here, but ther was no sign of rain and it was already 50 degrees at 7am. Perfect day to race. Not much wind, not too hot, and no scorching sun to speak of.

One thing I have trouble with at some running races is that they don't have a good place for bag drops or a secure place to put belongings. I didn't want to walk around for 45 minutes in my race gear, getting cold or spending too much time warming up just to stay warm. So I had my wife drive down on her way to the Farmer's Market downtown and grab my stuff about 20 minutes before race start. Which was 9am. Weird for me. I'm usually close to finishing races by that time.

After a good half mile of jogging and loosening up I waltzed over to the start line. It was kind of funny to see who was up front and who was holding back. I just walked right to the front since I'd rather not have to jostle around people in a mass and just stay to the side for those who are faster than I am.

So standing in the second row at the start, besides another dozen guys lining up toe to toe, most people starting packing in about 10 yards back, like they were weary to be up close. Better that than overcrowded and some shoving going on.

We toed the line and the gun went off right at 9am. Everyone switched their watches on and took off. We were cruising, and I gave myself the first 200m to get my legs under me before I looked at my watch to get a pace level. I was around 6:29/mi, which I knew I couldn't hold, so I slowly backed it off. Especially knowing this course so well, I knew where the hills were and where to push if I had the muster to do it.

Within the first 400m we're on the first hill. A long steady pitch that is about 400m itself heading up on to the top of Monona Ridge. Some people started to fade right away, which I figured was good. Really separate those who can pace vs those who just gun it at the start and fizzle. This thinned things out pretty quick. And by mile 2, there's another short but steep hill to push the weak towards the back even more.

I was feeling pretty good through the first 3 miles and hit the 5k mark at 21:10. Right around 6:48/mi. A little closer to where I was hoping to end up at. I thought I could go out at between 6:45-6:55/mi and have a kick. This was the story for the first 5 miles, but around the 5 mile mark, I started to feel my legs dragging a bit, so I grabbed my one gel from my pocket and took it in. A little earlier than I planned, but I'd rather suffer at the end with my adrenaline pumping than in the middle.

After a few minutes I got another little surge and hit the 10k mark in 42:39 (6:51 pace). Still right in where I wanted to be, feeling pretty good. But something happened around mile 7 and I couldn't quite get the turnover I needed. I felt like I started to reach for every step instead of being able to roll over one to the next. I started working back and forth between my old running style of reaching with longer strides and a shorter, quicker turnover to not burn out either way. I couldn't quite hold on to either for longer than 4-5 minutes. But it seemed to be working ok.

I came into the 15k at 1:05:09 (6:59 pace). Crap, the wheels seemed to be coming off a little. But I knew I could have some sort of kick the last mile or so. I always seem to be able to muster something up. So I held on as much as I could through mile 11 where I posted close to 7:10 marks on both 10 and 11 miles.

Once mile 11 hit, I just started cranking everything I had left. There was one more short, kind of steep, hill and a small rise then a drop and flat to the finish. I worked the rise as best I could, concentrating on reeling in the runner in front of me and not my time. Thinking it more of picking him off rather than what my time was. So I ran all on feel the rest of the way in. Just whatever I had left in the tanks.

I turned the last corner and kicked it the final 100m and did the last mile around 6:50 and final .4ish in a 6:29 pace. So I had a kick, which is always a good thing. However, I came in at 1:26:39, a 6:59 pace. Not too bad. But I was really hoping to be under 1:25:00, even with this as a training run to test where I'm at. My goals were a 1:25:00 and I'd be really happy and sub 1:20:00 I'd be ecstatic about where I'm at. So I fell a bit short. But I'll take it.

Some things I learned were that it's tough to get a good night's rest the night before already, then add in a teething baby to the mix and the sleep dwindles even more. But that is my new normal and all my training has been based around her and it has been working out much better than I thought it would.

It feels good to have the first race under my belt and have those jitters gone. Especially in a low key, close to home race. Hopefully you guys are out there racing or ramping up for your first race. Good luck and see you out there!

-Dave

When Weight Matters

There are many instances when weight does matter, and also when it really does not (to an extent). I spoke in my last post about a few places in which it does not matter as much. A few grams shaved on one bike versus another, going with more minimal shoes to be 'lighter and faster' and other things. But in this post, I'd like to touch a few points where weight really does make a difference. And it is quite possibly the hardest place to get it. Yourself.

Two out of the three criteria in a triathlon (bike and run) can reap huge rewards by dropping weight. Swimming is not as large of a factor, as having a slight bit more body fat percentage can slightly help with buoyancy. But the effects are so minimal, it's best to concentrate on the other two sports where weight plays a much larger role.

I came across a great read with some interesting documents included talking about the idea of shedding weight to get faster on the bike. The article on USA Cycling's site talks about Watts/Kg and FTP. These numbers can get somewhat confusing. Especially when you simply look at someone's FTP. Say for a much larger guy, around 250 pounds (large for a triathlete/cyclist/runner etc), he may have an FTP of 325. That's pretty good. But when you take a look at the Watts/Kg formula, he is only putting out 2.65 watts for every kilogram. Now if you take another athlete, say at 170 pounds and he is putting out 275 watts, (170 pounds = 79.4kg... 275watts/79.4) he will produce 3.46 watts for every kilogram. A very large difference just from the amount of weight on a given rider. Though, he is pushing out less total power, it is taking the second rider much less effort to push him forward.

The math isn't really that hard, and when you start to look at it, you can really start to see why weight plays such a large role in cycling. Put it this way, if you lose 5 pounds, use the same amount of effort over the course of an Ironman bike course, your time will drop significantly. Just by losing 5 pounds! Put another way: you lose 5 pounds, and instead of putting out the same power, you try for the same average speed. Your power will slightly go down, but you will have more effective energy on the run. Either way, dropping those 5 pounds will get you to the finish line faster (most likely). This is all saying if conditions and your race plan go as they should. It's too hard to compare one race to another, with different conditions. Even doing the same race from one year to the next. There are too many variables. So look at it as an averaged change instead of a one time event.

Now lets talk about running. Time for some more math. And this time it comes in the form of force and pressure on your knees (mostly). The average runner takes around 400 steps on each leg per mile they run. You can use a pedometer to test how many you take to get a more accurate prediction if you really want to calculate your stress on your knees. So, you take 400 steps on each leg, you weigh, let's say 185 pounds, now we need to have some type of factor to multiply by to figure out the load placed on your body.

Every runner is different, but the average weight put on each knee when running ranges from 2-3x a person's given body weight. So, for the 185 pound athlete, taking 400 strides on each leg, that's 370-555 lbs of force with each stride. Multiply that by 400, and you get 148,000-222,000 pounds of force on each knee over the course of a mile. Double that and you have the whole amount of weight on your knees.

Now let's look at an Ironman length run, 26.2 miles. Take our 185 pound athlete, multiply the range from the last paragraph by 26.2 (148,000 x 26.2 = 3,877,600 pounds 1,938.8 short tons) or (222,000 x 26.2 = 5,816,400 2,908.2 short tons). Those numbers are astonishing!

Next let's lose some weight, say 5 pounds.

180 x 2 = 360... and 180 x 3 = 540

360 x 400 = 144,000 (mile) x 26.2 (ironman) = 3,772,800 (1,886.4 short tons)

540 x 400 = 216,000 (mile) x 26.2 (ironman) = 5,659,200 (2,829.6 short tons)

Over the course of a marathon, you'd be moving somewhere around 100 tons less weight. That's a TON of weight!

I know, weight loss is hard, but it's worth your while to make an effort to get into a closer range of where you should be for a given height. That is, if you want to be competitive and/or have a longer career when looking at the amount of stress you're putting on your body. Especially when running.

This is all relative to your goals and what you can realistically do in your own given situation. So don't take these numbers and ideas as the end all be all. Losing weight and getting close to your ideal weight range is great. But don't sacrifice your life and body getting there. For most men, you don't want to drop below 6% of body fat to have a positive effect on training and racing. For women, the body fat percentage is closer to 14%. These are all relative again depending on your physique. Especially in women.

This was a lot of math and critical thinking and now my head hurts. For some more great insight, check out Matt Fitzgeral's book, Racing Weight. He gets supremely in depth and gives you some great ideas on how to get to your ideal weight range for your height and sport. Each sport is different and demands a slightly different physique. I'll let you read up on that on your own.

Until next time, keep training and having fun!

Dave

First Big Ride Outside of the Season

Saturday was an awesome day. I had a good nights rest, was feeling good as soon as I woke up and ready to get things going. Having moved in the Fall, I hadn't yet started any rides from our new house. So I was excited to get out and ride. Even though I was going to be going on some familiar roads I had ridden last year during training.

One of my first rides when moving up to Madison last year was to head out to Waterloo, WI and ride past the Trek Bicycle Headquarters. It's a small town about 20 miles East of downtown Madison. Riding there isn't overly exciting. There isn't amazing scenery, unless you love farms and cows. And the road conditions leave little to speak of. That is, until you get just outside of a town named Marshall on Madison Ave., and head up the slow pitched hill for a few miles leading up to the front door of Trek Headquarters. From that point on, it's one of the smoothest rides I've ever been on. And I'm sure Trek had something to do with it.

Anyway, back to my ride Saturday. I was up around 5:45, the sun was just starting to creep over the horizon and make it light enough to be riding without any lights or reflective clothing. It was already somewhat warm, too. Though it was in the low 50's, I decided to be cautious and start with a baselayer, jersey, knee warmers and shoe covers. My baselayer I have the Bontrager B3 Hooded Long Sleeve, leg warmers are the Bontrager Knee Warmers, and shoe covers are the Craft Rain Booties. I knew some would be coming off along the way. But I wanted to make sure I started warm enough, knowing I could slim down as I rode.

The first few miles felt refreshing. Though getting out of town sometimes can be a pain. Sitting at the stop lights, watching your average miles per hour dwindle. But after that, it was open roads and fun. Nearly no cars, no people. Just the road and a slight tail wind headed out.

I got to the Trek Headquarters a little quicker than I thought and saw a group of guys working on the parking lot, so I decided not to swoop in and hang out for a second. I was planning to get some nutrition in and take off my baselayer. Instead I kept riding through Waterloo and stopped on the North side of town near a clinic. I stopped, grabbed a Honey Stinger bar and slipped off my baselayer and shoved it into my saddle bag that had just a tube, lever and cartridge for a flat if need be. I did decide however, to leave on my knee warmers and shoe covers. Be it that I was wearing my tri shoes, I knew if I took the covers off, I'd more than likely start getting chilly feet. So I'd rather have them sweat a little than be cold. Same went for my knee warmers. I'd rather keep my legs warm. Especially since the ride headed home would be mostly into a headwind.

Though there was a slight headwind, it was still pretty easy riding. It wasn't the typical grind it out and just make it home style. I could actually still enjoy the ride. Even though I wasn't riding quite as fast as the way out. I still had fun. And with no real time limit, as long as I was working in the ride heart rate zone, I was happy. Though a few times I stood up to sprint to wake my legs up and get out of the saddle.

Overall I was just shy of 54 miles. Nothing huge, but a good fun ride to start out the year. No big hills, but I did hit about 1,500 feet of climbing over the course. But most of all, it just felt good to get out. I took three gels with me as well as 2 bars. I just ate one bar and all 3 gels. The third was just for some nutrition for my brick run after.

The run was just a quick 3 miles to remember what it's like to run on tired legs. Nothing fancy or overly fast. Just trying to remember the feeling again.

Looking back it was a really fun ride. I enjoyed every part of it. I think I have found a deep love in biking. Or it could just be getting back outside doing things. Either way, I'm looking forward to the things to come. Such as, getting done with my training Saturday and spending the next 6 hours tilling and cleaning my lawn to plant new grass seed. YAY!

-Dave

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Helmets (Brain Buckets)

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Helmets (Brain Buckets)

Going along with the other biking accessories I have been talking about the past few posts, I would like to talk for a bit about helmets. Helmets are one of the most often overlooked pieces of equipment for many cyclists. Working with people almost daily and selling them bikes and biking accessories, it almost comes as an afterthought for many them. "Oh, I don't need to get a helmet today" or "I've got an old one that still kind of fits." These types of excuses to not upgrade or just get one in general drive me crazy.

First of all, helmet technology has come a long way in many forms. Whether it be how light they are, how protective they are, how aerodynamic they are, or how breathable they are. There are so many factors that make the upgrade in your helmet a worthwhile investment.

One of the best things in my opinion about splurging a bit on a nice helmet is to feel like you're not even wearing one. Helmets have become so lightweight while still retaining their protective qualities, it almost seems like there is nothing on your head at all. And to compare a $60 helemt to a $160 helmet, it's nearly night and day when it comes to weight. However, some customers like to try and tell me they feel no difference between the two, hand me both helmets, and have to honestly keep myself from laughing at the weight difference and their lack of noticing the weight difference.

I know a helmet on your head isn't exactly the same type of a contact point as your pedals, shoes and saddle, but it is a contact point nonetheless. Having something comfortable is vital. It can mean the difference between enjoying your ride and having a splitting headache when you're done. I am in the process of upgrading myself from my Specialized to either a Bontrager Oracle, Giro Aeon or Atmos. All of which will be lighter, more breathable and much more comfortable than my Specialized.

Another key feature of spending a bit more on a helmet is it's venting options. Now, more vents doesn't necessarily mean better. It comes down to location, induction and exhaust. Where does the air flow in, collect and exhaust in the helmet? If the air doesn't have a good place to enter, there's no way for the heat from your head to get exhausted and replaced by fresh, cooler air. Also, if the exhaust area of the helmet isn't properly positioned, air may just collect inside the helmet and leave you sweating in a humid mess.

Last but not least, colors. Yea, not a huge deal, but it is at the same time. Whether you plan to match to your gear or your bike is up to you. But having a handful of options is key for getting a helmet as well. First off, you don't want the same colors as everyone else. But also, you want to look like you at least tried to match something with your neon green kit. Right?

-Dave

Saddles, Seats, Where You Sit

Finding the right saddle can be a bit of a chore. Everyone has a different body than everyone else, so we can't really expect every saddle to work for every rider. There's some pretty cool technology going into saddles and how they are sized now.

For a while, seats were made with just one size, and it was a grab bag of which would fit you. But now, some companies (Bontrager for example) has started to make saddles in different dimensions of the same saddle to fit a wider range of riders.

Above we have the Paradigm RL from Bontrager. This saddle is designed for men, based on the cutouts and where men's sit bones generally rest while sitting compared to women. It also has a more aggressive, forward lean to it as it is designed to be a race saddle, rather than a comfort cruising saddle. The cool thing about this type of saddle is it comes in three widths which can be measured by a little mechanism you simply sit on at a bike shop. They come in Red (128mm), Yellow (138mm) and Blue (148mm) to encompass a good range of riders. For me, I sit right between the yellow and blue fit, So I aim a little wider to get a better comfort feeling on it. This is something personal, however for each person. Some people on the edge of two sizes may lean for the narrower fit. That's a personal choice.

The saddle above here is the Affinity RXL Carbon from Bontrager. If you're not so much into racing, but still want a performance saddle that is lightweight, this one is great. It comes in both men's and women's design, as well as black and white color options and 3 sizes for each gender. The posture position with this one is a bit more neutral/relaxed so it can be comfortable on both an endurance cruising bike, as well as a race/speed bike. It also comes in a non-carbon option to save a little more money.

This saddle, the Hilo RXL (hee-low), from Bontrager is designed with the triathlete/time-trialist in mind. It's built with a very forward leaning posture, and made for more flexible riders. A great choice for those riders looking for a lightweight saddle in a very aggressive fit style. The downside to this one is that it comes in one size. However, it has a new big brother, the Hilo RXL Speed Dial. With the Speed Dial option, the rider is given up to 16mm (0.63") of movement in the nose of the saddle to vary the width under your sit bones. A simple allen key moves the nose inward and outward to get the perfect fit. A better option for those like me who have a wider sit bone position, but still want the super aggressive fit for their triathlon bike.

There a many saddles out there, all with their own purpose. The best thing for you to do is some research. What kind of riding will you be doing mostly. Be honest with yourself, and anyone helping you find a seat. You'll end up losing in the end if you aren't honest. Spend the money to get the seat that works best for you. If it's up to me, I would rather save a little longer and get the best seat I can that will make riding more enjoyable, than suffer through a saddle that makes me miserable on every ride. After all, riding your bike is supposed to be fun and enjoyable. Why not make it as comfortable as possible?

-Dave

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Where To Spend Your Money

I have been working at the Trek Stores of Madison for a while now, and I'm starting to pick up a few things as I talk to more people in all forms of shapes and sizes as well as ability. One of the strangest things I have come across is where people spend (or don't spend) their money. This ranges all across the board. From your first timers to your veterans. It's quite odd to hear some of the reasons I have heard to not spend the little extra money on certain things when the cost to benefit is definitely there.

First and foremost, the bike. Many people come in, expecting to see some cheap hackjob of bikes that they can just take out and ride and treat poorly. Nope, sorry, we don't make bikes like that. While we do offer a wide variety of bikes at Trek, none of them are even comparable to bikes you may see at Target or Wal-Mart.

Beyond that, I really like to get people in things that are a bit more money on their contact points. So where they are actually touching and using the equipment. There are a few contact points on your body to really think about. The main two are your feet and your bum. The next is your head and hands (not quite as important, but still important nonetheless).

First off, your feet. Even if you are a new roadie, it's worth your while to spend the money in getting shoes that are both comfortable and well built. I'm not saying a shoe with a hard plastic last vs. a carbon last is wrong, but making sure that the shoe will last and fits your foot well is key. If the shoe is a bit tight, you're going to develop blisters and hot spots. Especially in longer rides. Taking away from the enjoyment of riding. The stiffer the last on the shoe, also, the better ability you're going to have while riding. With more stiffness comes more power transfer. Or less power lost in flexing of the shoe.

To go along with your shoes being stiff, comfortable and properly vented for hot days, you need some pedals that work just as hard as you do. There are a lot of decent pedals out there, so I won't get into each one specifically, but just what to look for. For a newer rider, check for adjustability of the spring in getting in and out of the clips. Some brands are naturally harder to get into, while 'others are harder to get out of. Just be sure to ask or try out the pedals before you just go straight into purchase.

Another key point for me is surface contact. How large is the area where you will be contacting the pedal from your shoe? Look at the surface area and really try to feel the difference between one and another. The larger the surface area, generally the less possibility of getting hot spots or aches in your feet. That also gives you less of a chance of slipping off the side. Especially under sprinting or climbing conditions when you're putting a lot of stress on both the pedal and the cleat.

That's all I have for today. Next time I'll talk a bit about saddles and things that affect your butt.

Some pedals to look at are ones from Shimano, Look, and Speedplay.

-Dave

 

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Bike Care/Maintenance

Bike Care/Maintenance

I don't talk too much about bikes in general, as it's such a broad topic, but I decided it was a good time for me to get some talk about bikes in some sort out there. I've been working for the Trek Bike Store of Madison for a little while now as part time work. It gets me out of the house from my freelance design gig a few days a week and I work with some pretty awesome people. I'm not going to sit and list awesome things about Trek vs any other brand so I avoid being partial in all fairness.

Mostly I want to talk about taking care of your bike. Bike care and maintenance is vital to just about everything that has to do with biking. If things on your bike are not properly cared for, they can break down and even fail. Most likely in the most in opportune time. Say, on race day. You haven't been cleaning and lubing your chain. BAM! First big hill you stand up to crank and your chain snaps.

Above is a picture of my new rear cassette for my road/commuter bike. It's all shiny and new, but there's no reason you shouldn't be able to keep it like new year round. Doing so will help with better shifting, no glitches in your pedal stroke and no lagging in the chain either.

Putting on a new cassette is rather simple, if you have the proper tools, but keeping it clean and in proper conditions is just a matter of commitment. Having some cleaner/de-greaser, rags, and bristle brushes to get into all the cracks and holes.

Something else to keep an eye on and learn to do yourself is to learn how to tweak your derailleurs. Learning how to use both the high and low pins to adjust the top and bottom of each derailleur (front and rear), will give you more freedom to stay out of the tech shop and out on the road. Ensuring that your chain is sliding smoothly through the bracket and not rubbing, even if you are cross-chaining.

Another nice thing to be able to do is redo your own bar tape. It seems simple, but just try getting the right amount of padding in the right spot, while still wrapping under the hoods and having enough left to cover the bar as far in as you wish. It took me a few tries to get it right. But now I feel I can change my bar tape whenever I need or when I think I want to try a new color.

Above is the bar tape wrapped under the hoods, with a fairly decent job of not leaving any gaps, though there is a small triangle. Below is the plug that goes into the end of the drops.

Putting the plugs in is a bit difficult at first, but it mostly comes down to being able to get the tape started right at the opening in the drops.

Lastly, learn how to do work on your brakes. Brakes are one of the easier things to work on in my opinion on the bike. The cables and pulleys on most generic v-style brakes are pretty straight forward. Try taking yours off, apart and putting back together again with new pads. You'll have a better understanding of how they work and why yours may or may not be working properly. Remove the brake cable all the way up to the handlebar and figure out where things may be getting stuck or how you can better care for them.

Below you can see where the brake cable starts and it runs through the housing and along the frame of the bike to the rear.

 

I think what it comes down to is you taking the time to spend time learning how to do one thing at a time on your bike. If you have a place in your area like where I work, we offer free tech classes once a week to anyone to bring in any bike and ask any questions you may have, take advantage of it. The techs we have love helping people learn how to care for their bikes and show off their knowledge. While also empowering you to know more about what may be wrong with your bike.

I did a lot of learning in a short period of time. Most of it by taking my bike completely apart by myself. I took everything off the frame, cleaned it, greased and/or lubed it and put on the new parts I got to go along with the existing. I learned more in that short of time than all the other work I've ever tried to do on my bike before. If you've really got a question about something on your bike, try taking it apart and getting to the bottom of it yourself. Nobody should know more about your bike than you!

-Dave

Sick

Nobody likes being sick. Especially while in the middle of some heavy training. But sometimes I think it's a way for you to tell yourself to slow down and take it easy. Just a couple workouts missed wont kill your season and sometimes it may actually help your muscles recover if you've been putting in some big training blocks.

I was sick at the beginning of last week. Right after I did a three day stretch of big training. I was pretty bummed about it. Even though the first day I was feeling crummy was a planned day off. It's hard, though, to have a good solid recovery day when your body would rather be fighting the bug making you sick instead of repairing muscle damage and replenishing nutrients your pumping into your system.

However, I tried to stay positive about being sick in terms of taking care of myself. I wanted to make sure I was eating right and drinking plenty of fluids. So I got as much sleep as I could, or as much as my 9 month old would let me. I ate well and ate enough. Sometimes eating enough when you're sick is tough. I took in lots of clear fluids and electrolytes to help my body as much as I could.

All in all, I feel like I came out on the positive from the sickness just as strong but having developed better habits I am continuing over now. I didn't put on any extra weight. I feel since I was sick, I wasn't having any beers since I wouldn't wake up well the next morning. And now I just don't feel like it as much

So all in all, like I said in the beginning, maybe being sick helped me get a better perspective on my training and come out in the other side better rested and more prepared to tackle the weeks ahead. Time to start looking at some speed training as the weather turns.

-Dave

How's 2013 Going?

So we're nearly 3 months into the year 2013, and not too far off the start of race season for most of us. At least some early season checks. We're also far enough away from the new year that we can check in how you're doing with your goals. Are you still working at them? Have you achieved any of them?

Now is a perfect time to take a step back, look in the mirror and see how things are going. Are you on schedule? Are you ahead or behind? Are you ahead of where you were last year? Don't be afraid to ask yourself these questions. For most of us, the only person we have to answer them to is ourselves. So, how are you doing?

For me, I've been able to tick a couple goals off my list already. One being my 100 mile ride. I wasn't really planning to get it done on the trainer, but voila! It's over and done. But now I can't wait to get at one outside and really feel the payoff of a long enduro ride.

The other is dropping weight. I've been holding steady under 200lbs for a couple weeks and have dropped a good amount since the New Year. So I'm pretty happy about that. But I've still got a ways to go. My eating habits have been ok so far. But I know I can do much better. I don't reward myself too often, but I really think I can do better than I have been. Which would be one way to tick off a few more pounds over the next month. My weight loss goals don't really have anything to do with vanity. Maybe a little. But most of all with my racing weight. I want to optimize my training and racing potential as much as possible, so being at the right weight is a key part of doing that. Lugging a 200+lb frame around on a bike and run can take a pretty heavy toll.

For me, 2013 has been all over the place so far. I've had some really awesome training weeks, putting in big miles and yards in the pool. While some weeks can fizzle and be frustrating. I try my best to look at my overall gains, rather than that of just the day. Tossing off a bad session on the bike or a shortened session in the pool due to fatigue or a class coming in (I hate that!). Mostly I look at my consistency. Last year that was what I could truly hang my hat on. Getting each specific sport in a few times a week was vital for me to get back into the shape I wanted to be in post-surgery. And now in terms of being fit and having a solid all around racing season, being consistent will pay off huge as well.

So take some time and ask yourself some questions about how you're doing so far this year. Be honest with yourself. Write it down if you have to. Hold yourself accountable for your actions. You don't want to disappoint yourself do you? Reassess if you have to. Re-prioritize as well. If you're having trouble getting in a specific event or training, see what you can do to move things around in your life to make it work. Being an endurance athlete is hard. Ask others how they do it. Family time is key, so don't take away from there. After all, they are your biggest fans. So hopefully they have a great 2013 watching you go out and get after it with PRs and great performances on race day!

-Dave

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